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Seeds, sesame seed kernels, dried (decorticated)

631 Calories
20.5g Protein
11.7g Carbs
61.2g Fat
11.6g Fiber
Nutrition Facts
Serving Size 100 g
Calories 631
% Daily Value*
Total Fat 61.2g 78%
Saturated Fat 9.1g 45%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 47mg 2%
Total Carbohydrate 11.7g 4%
Dietary Fiber 11.6g 41%
Total Sugars 0.5g
Protein 20.5g 41%
Vitamin D 0mcg 0%
Calcium 60mg 5%
Iron 6.4mg 35%
Potassium 370mg 8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Macronutrients

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Protein 20.5g 22%
Carbs 11.7g 13%
Fat 61.2g 65%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 0 MG 0%
Thiamin 0.7 MG 58%
Riboflavin 0.1 MG 7%
Niacin 5.8 MG 36%
Pantothenic acid 0.3 MG 6%
Vitamin B-6 0.4 MG 24%
Folate, total 115 UG 29%
Choline, total 25.6 MG 5%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 3 UG 0%
Vitamin E (alpha-tocopherol) 1.7 MG 11%
Vitamin D (D2 + D3) 0 UG 0%
Vitamin K (phylloquinone) 0 UG 0%

Minerals

Nutrient Amount % DV
Calcium, Ca 60 MG 5%
Iron, Fe 6.4 MG 35%
Magnesium, Mg 345 MG 82%
Phosphorus, P 667 MG 53%
Potassium, K 370 MG 8%
Sodium, Na 47 MG 2%
Zinc, Zn 6.7 MG 61%
Copper, Cu 1.4 MG 156%
Manganese, Mn 1.4 MG 63%
Selenium, Se 34.4 UG 63%

Nutrition Highlights

  • Excellent source of protein with 20.5g per 100g, great for muscle building and recovery.
  • High in dietary fiber (11.6g per 100g), supporting digestive health.
  • Good source of Iron, Fe (35% DV).
  • Rich source of Magnesium, Mg (82% of Daily Value per 100g).
  • Rich source of Phosphorus, P (53% of Daily Value per 100g).
  • Rich source of Zinc, Zn (61% of Daily Value per 100g).

About Seeds, sesame seed kernels, dried (decorticated)

These tiny seeds are packed with concentrated nutrition despite their small size. Once the outer hull is removed, the inner kernels reveal a rich, nutty flavor and a powerhouse of nutrients. They are an excellent source of healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health. They also provide a notable amount of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Additionally, they are rich in minerals like calcium, magnesium, iron, and zinc, which contribute to bone health, oxygen transport, and immune function. The high fiber content supports digestive health and can help maintain steady blood sugar levels.

In the kitchen, these seeds are incredibly versatile. They can be sprinkled over salads, stirred into grain bowls, or blended into smoothies for a nutrient boost. When toasted, they develop an even deeper flavor, making them a delicious topping for stir-fries, soups, or roasted vegetables. They are also the key ingredient in tahini, a creamy paste used in hummus, dressings, and sauces. For those looking to add a nutrient-dense crunch to baked goods, they can be mixed into bread, muffins, or energy bars. However, due to their high fat content, they are calorie-dense, so portion control is important for those monitoring their intake. Overall, they are a simple yet impactful way to enhance both the flavor and nutritional profile of meals.

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